How To Reduce Risk Of Colorectal Cancer?

Colorectal cancer

Colorectal Cancer is among the most common cancer types today.

The colon is one of the main parts of the large intestine. Sometimes people use the term colon to refer to the whole large intestine.

Most water absorption takes place here, and all the necessary salts for the body are also absorbed in the colon.

Colorectal cancer occurs when a polyp in the lining of rectum or colon becomes malignant.

Risk Factors Of Colorectal Cancer Include:

  • Family history of colon cancer
  • Low-fiber diet
  • History of bowel disease
  • History of colon polyps
  • Smoking
  • Alcohol use
  • Obesity.

A recent study by the World Cancer Research Fund / American Cancer Research Institute has recognized the factors that reduce the risk of colon cancer. (1, 2)

To prevent colon cancer, You need to eat lots of fresh fruits and vegetables, exercise and maintain a healthy weight

Studies have advised that people who take more extra calcium and vitamin D daily have a lower risk for colorectal cancer.

Here are ways to prevent colorectal cancer

1. Stay Away From Red Meat

Studies show that intake of red meat is not beneficial to the health of the intestines. (3)

Knowing how to prevent colorectal cancer is in part to learn how to find a better alternative to red meat.

Red meat as well as heavy, salted, processed, cured or smoked meats such as sausages, bacon and warm dogs can also put you at an increased risk of developing colorectal cancer. (3)

If you certainly need to eat red meat, make sure you do not eat more than two ounces a week.

2. Quit Smoking

If you smoke, consider taking effort to quit today.

Smoking is not among the best things you can do to stay healthy.

Not only increases your risk of stroke, heart disease and emphysema also puts you at an increased risk of getting many different types of cancer.  (4)

You can work with your doctor to find out how to give up tobacco.

3. Watch Your Weight.

In addition to smoking, overweight is the biggest risk factor for cancer.

You can develop many different types of cancer if you are obese and colon cancer is among them. (5)

You should weigh as much as when you were 18 years old. Maybe it’s not that simple, but your first goal would be not to gain more weight yet.

Then you can combine a diet and an exercise plan to help you lose pounds.

4. Increase Fiber Consumption

One very valuable thing you can do to reduce the risk of colon cancer is increasing fiber consumption.

Although there is conflicting research on whether fibers really play a role in reducing the risk of colorectal cancer, it is still valid to include a lot of fiber in your diet.

It helps your digestive system health and improves overall health.

Some important sources of fiber are whole grains, grains, plums, vegetables, fresh fruits, brown rice and legumes.

You can also take fiber supplements to increase fiber intake – methylcellulose and psyllium are a pair of good options.

Just make sure you increase your fiber intake slowly to prevent discomfort in the gas and abdomen.

5. Have An Active Lifestyle

Be active.

You have to be physically active to stay healthy.

It saves you from treating several serious illnesses, including heart disease and colon cancer.

Regular activity also gives you a good mental stimulus and improves your mood.

In fact, a 30-minute walk a day can do deal. Cycling, walking, gardening and dancing are all good options.

6. Avoid Drinking

It will help if you can limit the amount you drink regularly.

When you drink it moderately, it can actually provide some cardiovascular benefits.

Drink too much and increase the risk of colon and other cancers. (6)

Women should only have a glass of drink a day, while men should limit their intake of two glass drinks a day.

7. Know Your Family History

In case of colon cancer, heredity plays an important role because more than 25% of patients with colon cancer have a relative with the same disease. (7)

If someone in your family has colorectal cancer or has been treated for precancerous polyps, you may want to make a test to confirm that you do not have the same.

Also pay attention to their age when they were diagnosed.

You should begin screening at the age of 40 if one of your parents, baby or brother (first degree relatives) developed colon cancer before the age of 60.

8. Increase The Consumption Of D Vitamins And Calcium

You do not have enough calcium and vitamin D in your diet also increases the risk of colon cancer.

Make sure you get at least 1000mg of calcium every day and not less than 1000UU of vitamin D per day.

9. Eat Black Raspberries

There are some studies suggesting that you can reduce the risk of colon cancer by consuming black raspberries (8)

Increasing consumption of vegetables and fruits in general can provide protection against colorectal cancer.

Make sure you have at least five servings of a variety of fruits and vegetables every day.

Final Word

One of the best ways to prevent colorectal cancer is by finding and removing polyps before they turn cancerous.

If you have an common risk of catching colon cancer, you may wish to get screened after you are 50 years old.

People with a family history of colon cancer should consider screening at an earlier age. You can opt for many several screening options, but make sure to discuss the benefits and negatives of each option with your healthcare provider.